What’s the big deal about electrolytes?
Electrolytes are very important, but very few people talk about why, and proper consumption of them. There are definitely times and places to consume electrolytes and they play a vital role in keeping the body hydrated. Before we get too deep, let’s first define what they are.
Electrolytes are charged ions that help the body conduct various regulatory and motor functions, such as muscle contraction, brain function, and pH balance.
They are necessary because they create gradients in the body that help these functions occur. Specifically, the electrolytes that are necessary for consumption include sodium, magnesium, chloride, potassium, calcium, and phosphorus.
When electrolyte deficiencies occur, it can result in some rather negative outcomes. This can be anything from nausea and dizziness to cramping, to loss of consciousness.
Here are some tips to help you guide your electrolyte consumption:
1) Replenish electrolytes after an intense training session
A fair amount of electrolytes are lost while sweating- most importantly sodium. Ensuring that your electrolyte drink has a good bit of sodium in it is a top priority.
2) Consume electrolyte drinks with sugar to ensure maximal rehydration
While a substantial amount of sugar is likely unnecessary and comes with health risks- the presence of glucose (a simple sugar) is necessary for electrolyte metabolization. Not only is glucose depleted by intense training being used to create ATP, but glucose also plays an important role in the transport of molecules. This transportation helps with the absorption of electrolytes. Natural sugars are best suited for this supplementation, as they are more commonly associated with long-term health benefits. In the absence of natural sugars, artificial can be used as long as consumption/reliance on them is monitored and minimal at best.
3) Drinking both before and after training can help performance and sustain homeostasis
As stated before, electrolytes have numerous roles in the body- thus consuming a mild electrolyte supplement prior and replenishing with slightly more after training can see benefits.
Hope this helps! As always, stay on the mats!
